Barbell overhead press

In this video Head Coach, Adrian Ball, covers the Barbell Overhead Press (aka the OHP). The Barbell Overhead Press is a fantastic exercise for the development of the shoulders including the front deltoid, medial (middle) deltoid and even the muscles in the pectoral/shoulder girdle.


  1. Place the barbell in a barbell rack at an appropriate height. When you walk up to the barbell, it should be in front of your shoulders—you should be able to take it off of the rack without standing on your tip-toes or bending down too low.
  2. Start by standing with your feet about shoulder-width apart. Your hips should be fully extended, as should your knees, essentially standing straight upright. Hold the barbell in a semi front-rack position (resting on your hands), with your elbows stacked properly underneath the weight.
  3. Breathe, tighten your core, and press the barbell overhead. Press until your arms are fully locked out. Press your head through the “window” made by your arms and pretend to squeeze your biceps into your ears.
  4. Engage your back muscles and with control, lower the barbell back to the front held position.
  5. Repeat for repetitions. If you need to make an adjustment, place the barbell back on the rack to do so.


Check out the other shoulder movements we have available on the site by simply selecting “Shoulders” in the categories.


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